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If your thoughts are busy, know 
that each time you practice this

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walk, you're teaching your mind 
and body that returning to calm 

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is possible. 
Take a breath and bring your 

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attention to your feet. 
Notice the movement as each foot

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meets the ground 
and really focus on the 

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sensation of each foot 
connecting with the earth. 

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Allow your attention to remain 
with your feet, 

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noticing the movement of the 
muscles in each part of your 

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foot. 
Staying with the sensation of 

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each step meeting the ground 
and relax into the rhythm of 

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your steps as you move. 
Now just begin to notice your 

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breath, 
breathing in and allowing your 

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out breath to soften your body. 
Using each out breath to let go.

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A little more. 
Softening your facial muscles, 

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relaxing the muscles in your 
neck, releasing your jaw, 

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allowing your shoulders to drop 
with each out breath. 

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Just relaxing. 
A little more. 

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Really feel your body relaxing, 
unwinding. 

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And continue to use your out 
breath to let go. 

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Just noticing your body soften. 
Staying with your breath 

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with each out breath. 
A little more. 

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Relaxed. 
Just breathe, 

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breathe out and let go. 
Staying with your breath. 

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Now as you continue your walk, 
begin to focus on what's around 

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you. 
Just noticing light colour 

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movement. 
Let your attention rest on 

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something you can see, 
and maybe you can rest your 

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focus on one thing ahead of you.
And as you observe, really 

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notice the details, the colours.
The textures, the shapes 

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just allow your attention to 
stay with whatever is before 

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you. 
Resting with this focus. 

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And if your mind wanders, come 
back to what you can see. 

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Just catching your mind 
wandering and bringing it back. 

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Let the world around you support
you as you find your way back to

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a calmer place. 
Staying with your focus as you 

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continue your walk.